WOD / Blog
30 November 2023
Warm up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 30 Minute EMOM Minute 1: ME Rope Climbs Minute 2: ME Wall Balls (20/14) Minute 3: ME Bike Erg Calories Minute 4: ME GHD Sit Ups Minute 5: ME Assault Bike Calories Minute 6: Rest Stimulus/Focus: You will go through the above 5 stations 5 times. You […]
29 November 2023
Warm up: Coach’s Choice Strength/Skill: Deadlifts for Total Pounds 10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1 Stimulus/Focus: You are doing this strength for total pounds lifted. You can start with whatever weight you would like. The reps must be touch and go. If […]
28 November 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Six 3-Minute Rounds Round 1: 10 Burpee Box Step Overs (24/20) 10 Alternating Dumbbell Hang Snatches (50/35)(35/20) 10 V-Ups Round 2: 10 Box Step […]
27 November 2023
Warm up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Use 20 minutes to get AHAP for 1 rep. WOD: 12 Minute AMRAP 10 – 20 – 30 – … Double Unders 1 – 2 – 3 – Snatch (135/95)(95/65) Stimulus/Focus: This workout is forcing you to lift heavy under cardiovascular strain. If scaling chose […]
25 November 2023
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
24 November 2023
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: Barbara Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Stimulus/Focus: Shoot for a new PR on our annual post Thanksgiving Day benchmark Cool Down: Run 400 Meters